Protein is a vital nutrient in the human body; in fact, it's one of the most important components of every cell in the body. Described as a “macro-nutrient,” protein, along with carbohydrates and fats, is required in large amounts by the body.
Micro nutrients such as vitamins and minerals are only required in small amounts. Protein, unlike carbohydrates and fats, is not stored in the body. This means that our body has no cache to draw from when it needs a new supply.
Although this doesn't mean that you have to consume protein constantly, what it does indicate is that the protein we eat needs to come from better food sources. So quality is just as important as quantity.
As the main foundation of our body, life without protein wouldn't be possible. It is used to make almost every component of the body from tiny molecules to organs and huge muscles. Several studies and research have been conducted to address the ideal amount of protein the average person should take.
The current daily recommended value of protein is 50 grams per day. A high protein diet can help build lean muscle, contribute to increased metabolism and also enhance immunity.
Below are the high protein food list for bodybuilding and weight loss :
1. Whole Eggs
Total Calories: 75
*Protein: 7g
*Fat: 5g
*Saturated Fat: 1.6g
*Carbohydrate: 0.6g
*Cholesterol: 186.5mg
*Vitamins: A, B2, B12, B5, D, E, Biotin, Folic acid
*Minerals: Selenium, phosphorus, lutein and zeaxanthin, iron, and iodine
2. Chicken Breast
High in protein and low in fat, chicken breast is an excellent option for men and women who are trying to lose weight. One cooked, boneless, skinless, chicken breast weighing 100g contains, among others, the following :
Total Calories: 98
*Protein: 23.21g
*Fat: 0.89g
*Carbohydrate: 0g
3. Salmon
Total Calories : 131
*Protein: 22.25g
*Fat: 4.69g
*Water: 72.54g
*Calcium: 9mg
4. Tuna
Tuna is an affordable and healthy source of omega-3 fatty acids. Tuna is another food item which is high protein, low in carbohydrate, and contains almost no sugar or fibre. While the canned varieties do not contain the same nutritional value, one 100g serving of raw, fresh tuna contains:
Total Calories: 144
*Protein: 23g*Carbohydrate: 0g
*Cholesterol: 38mg
*Sodium: 39mg
*Vitamin A: 2183 IU
5. Beef
Low in fat and sodium, beef is also an excellent source of vitamin B12, B6, phosphorus, zinc, and iron, riboflavin, selenium, and antioxidants. A 100g serving of beef primarily contains:
Total Calories: 250
*Protein: 19.64g*Carbohydrate: 0g
*Fat: 17.86g
*Fibre: 0g
6. Almonds
Famous for their versatility and health benefits, almonds are the most popular nuts in the United States of America. Particularly beneficial in weight management, heart health, and prevention of diabetes, this plant-based protein makes one heart-healthy snack.
Total Calories: 579 (per 100g serving)
*Protein: 21g
*Carbohydrate: 22g
*Fat: 50g
*Fibre: 13g
*Calcium: 269mg
*Iron: 3.71mg
7. Oats
Very low in cholesterol and sodium, oats are also low in saturated fats and an excellent source of dietary fibre. This whole-grain cereal also contains vitamins, minerals, and antioxidants. 100g of oat bran contains:
Total Calories: 246
*Protein: 17.3g
*Carbohydrate: 66.22g
*Fat: 7.03g
*Fibre: 15.4g
*Phosphorus: 734mg
*Potassium: 566mg
*Calcium: 58mg
*Magnesium: 235mg
8. Black Beans
Black Beans Classified as legumes, black beans are known for their high protein and fibre content. They also contain high values of vital vitamins and minerals. Black beans play a key role in maintaining healthy bones, managing diabetes, and many other health benefits. 100g of black beans contains:
Total Calories: 339
*Protein: 21.25g
*Carbohydrate: 63.25g
*Fat: 0.9g
*Fibre: 15.5g
*Sugars: 2.12g
*Potassium: 1500mg
*Calcium: 160mg
*Magnesium: 160mg
*Phosphorus: 440mg
*Vitamin K: 5.6ug
9. Peanut Butter
Peanut butter contains all three macro nutrients and is considered a fairly balanced energy source. It's low-carb content makes it suitable for low-carb diets. It is also high in healthy fats, making it a good option for weight-loss diets. 100g of peanut butter contains:
Total Calories: 590
*Protein: 24g
*Carbohydrate: 21.83g
*Fat: 50g
*Fibre: 7g
*Folate: 92ug
*Vitamin E: 9.05mg
*Magnesium: 159mg
*Zinc: 2.78mg
10. Cheese
This dairy product contains, in addition to protein, a variety of nutrients such as vitamins B12 and A, zinc, phosphorus, and calcium. It is also extremely versatile. Although it features several unhealthy foods, cheese on its own has several benefits. 100g of sliced cheddar cheese contains:
Total Calories: 410
*Protein: 24g*Carbohydrate: 2g
*Fat: 34g
*Fibre: 0g
*Vitamin A: 263ug
*Riboflavin: 0.43mg
*Vitamin B12: 0.88ug
*Vitamin K: 2.4ug
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